Healthy Granola Recipe

GRANOLA is a fabulous health food, packed with a variety of nutrients (especially minerals) and fibre.

Unfortunately many of the commercially prepared granola and muesli products are loaded with sugar. Even some home made recipes have too much sugar in them. I was horrified to come across one such recipe that had a trio of sugars in it: white sugar, brown sugar, and honey (each at approximately 1/2 a cup), plus raisins and other dried fruit. That’s worse than the sugar content in many regular commercial cereals!

To me, adding sugar to naturally healthy products is not a good idea, especially when the addition of dried fruit (and a touch of honey) is more than enough sweetness!

It is not difficult to make your own granola that’s loaded with flavour and low in sugar. Simply combine the following ingredients (get organic whenever possible) into a large 9” x 11” baking pan; drizzle on about 1 tablespoon each of raw honey (optional) and a good quality vegetable oil (I like to use coconut oil – melt in a bowl over a little hot water), and bake at 250C for about 1 hour (stir through every 20 mins):

3 cups quinoa flakes or old fashioned rolled oats

1 cup rye flakes (optional)

1 cup sliced almonds (skin on) ½ cup flax seeds (whole)*

½ cup raw sunflower seeds (unsalted)

½ cup green pumpkin seeds (unsalted) (optional) 

½ cup unsweetened shredded coconut

¼ cup flax seeds (whole or crushed – or a mix of both to add nutrition and crunch)

¼-½ cup chopped apricots (organic; soak for 20 mins before using)**

¼-½ cup dried cranberries (organic)**

¼-½ cup raisins (organic)**

*   other NUTS can also be used, including filberts (hazelnuts), pecans, and walnuts – as long as they are unsalted and unroasted!

  ALL nuts (except cashews) should be soaked for at least 3-4 hours or overnight, then rinsed well before using.

 ** other DRIED FRUIT can also be used (e.g. bananas, currants, cherries, blueberries, apples, pineapple) – just make sure it’s organic and naturally dried (i.e. sulphur-free) whenever possible.

* SESAME SEEDS can also be added into the mix.

* HEMP HEARTS can also be stirred in after the granola is done toasting.

When cooled, store in an airtight container.  Amount per serving: 2-3 tablespoons (really delicious with cold coconut or almond “milk”).

The whole baking thing is optional – it’s only recommended if you want that crunchy, nutty flavour to your granola. If you opt out of the baking bit you’ll also have to skip the honey and vegetable oil and then you’ll have muesli instead.

Enjoy!

 

1 Comment

  1. Tess
    Jun 10, 2013

    This recipe is delicious! I skip the honey entirely and use melted coconut oil. It adds a little sweetness in a healthy way. I also found steel-cut oats and use them as my base. Excellent!

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